5 Tips to Help Relieve Headaches
Headaches are a common complaint, affecting millions of people every day. Whether it’s a tension headache, migraine, or one caused by neck strain, headaches can be disruptive and affect your daily life. Fortunately, there are steps you can take to help manage and prevent headaches. Here are five helpful tips to relieve headaches and reduce their frequency.
- Improve Your Posture
Poor posture is one of the leading causes of tension headaches, particularly for people who spend long hours sitting at desks or looking at screens. Slouching or craning your neck forward can place strain on the muscles in your neck and shoulders, leading to headaches.
- Tip: Sit with your back straight, shoulders relaxed, and your head aligned with your spine. Adjust your computer screen to eye level and take breaks every 30 minutes to stretch and reset your posture.
- Stay Hydrated
Dehydration is a common but often overlooked cause of headaches. Even mild dehydration can lead to discomfort, including headaches. If you experience frequent headaches, increasing your water intake could be an easy and effective solution.
- Tip: Drink at least eight 8-ounce glasses of water a day. If you are active or in a hot environment, you may need more. Keep a water bottle with you to remind yourself to stay hydrated throughout the day.
- Manage Stress
Stress is a major trigger for many types of headaches, particularly tension headaches and migraines. Stress can cause muscle tension, especially in the neck and shoulders, which contributes to headache pain. Learning to manage stress can be an effective way to reduce headache frequency.
- Tip: Incorporate stress-reducing activities into your routine, such as deep breathing exercises, meditation, yoga, or regular physical activity. Even taking short breaks during a busy day can help to reduce stress levels.
- Watch Your Screen Time
Extended screen time—whether from phones, computers, or televisions—can cause eyestrain, which can lead to headaches. Blue light emitted from screens can also disrupt your sleep, leading to increased headache risk.
- Tip: Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break to look at something 20 feet away. This reduces eye strain and gives your head and neck a break from the constant forward posture. Adjust your screen settings to reduce brightness and blue light exposure, especially in the evenings.
- Get Enough Sleep
Sleep is vital for overall health, and a lack of it can be a significant factor in triggering headaches. Sleep deprivation can lower your pain threshold, making you more susceptible to headaches. Additionally, irregular sleep patterns can contribute to headaches, especially for migraine sufferers.
- Tip: Aim for 7–9 hours of sleep each night. Establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine, limit caffeine and screen use before bed, and ensure your sleep environment is comfortable.
When to Seek Professional Help
While these tips can help manage and prevent common headaches, frequent or severe headaches may be a sign of an underlying issue. If you find that your headaches persist despite making these lifestyle changes, it may be time to seek professional advice. At Hohman Rehab, our experienced physical therapists can help identify and treat the root causes of your headaches, especially if they are related to posture, muscle tension, or neck pain.
Contact Us:
- Hohman Rehab and Sports Therapy
- Clermont Office: 236 Mohawk Road, Clermont, FL 34715
- Ocoee Office: 11095 W. Colonial Drive, Ocoee, FL 34761
- Apopka Office: 125 S. Park Avenue, Apopka, FL 32703
- Phone: 855-404-6908
- Fax: 352-404-6909
Let us help you get back to living headache-free. Call us today to schedule an appointment!
Written By:
Dr. Katie Hohman
Physical Therapist, Certified Lymphedema Therapist, Founder
